The 7-Minute Pokémon Pump | Pokémon GO HIIT Workout

The 7-Minute Pokémon Pump | Pokémon GO HIIT Workout

Work that ‘puff’ into ‘tuff’. If you go to the gym everyday — the Pokégym, that is — take on an extra physical challenge by adding this circuit workout to your repertoire. Even if you move like a Snorlax on your most active days, the best thing about this routine is that it can be performed without a gym, and it can be completed in a tidy 7 minutes. Based on a popular and scientifically-proven workout regimen published by the New York Times, these 12 exercises reportedly pack the benefits of several hours of moderate exercise (think jogging or biking) into a few minutes of high intensity training.  We’ve added an extra Pokemon GO twist, too, so that you can catch ‘em all and go from weezing to sprinting in no time.

The 7-Minute Pokemon Pump

Perform each exercise for 30 seconds, non-stop. Do as many reps as possible, taking a 10 second break in between exercises.  

2 ways to do the Pokemon Pump

1. Do the Entire Circuit:

  • Every time you stop at a PokeStop with a Lure 
  • Every time you hatch an egg

2. Do one 30-second round of an individual move

  • Every time you catch a Pokémon with the name of an exercise (ex: catch a Tentacool, do 30 seconds of ‘Tentacool’ Tricep Dips)

The Exercises

Jigglypuff Jumping Jacks. Get jumping jacked. From a standing position, jump your legs slightly wider than a shoulders-width apart, while raising both arms together above your head. Jump back to a standing position and repeat in rapid succession for 30 seconds.

Wartortle Wall-Sits. Emulate the stern look that Wartortle has when it gets ready to hose down its enemies. Place your back against a wall (or tree, if you’re in a park), and keep your legs at roughly a ninety-degree angle with the floor. You should look like you are ‘sitting’ on a chair. Hold this position for 30 seconds.

Pikachu Planks. Thundershock onlookers by impressing them with your plank. Place your hands and toes on the floor, brace your core, and use your limbs to lift the rest of your body. Keep your shoulders in line with your wrist, your arms straight, your spine in a neutral position (don’t arch it), and flex your feet. Hold this position for 30 seconds.

Poliwrath Push-Ups. Feel the ‘wrath of this dynamic movement. Starting from a plank position, lower your body down towards the floor, keeping your elbows pressed to your sides. Push yourself back up, making sure that your lower body doesn’t dip down. Repeat in rapid succession for as many repetitions as possible for 30 seconds.

Charmander Crunches. You will feel as though Charmander used ‘Flamethrower’ on your abdominal muscles. Lay down on your back and keep your feet on the floor, bending your knees. Cradle your head with your hands, crunch your upper body toward your knees, then lower back down. Repeat for as many repetitions as possible for 30 seconds.

Starmie Step-Ups. If you had as many legs as Starmie, this move would take forever. Make it quick: find a stable and elevated surface — be it a bench or a set of stairs. Use both feet to launch yourself up, then step back down with both feet. Repeat in rapid succession for 30 seconds. 

Sandshrew Squat. Squat strong enough to make Sandshrew and other ground Pokemon jealous. From a standing position, drop your glutes toward the ground and sit back to full depth if possible. Make sure your knees don’t extend past your toes and keep your head and chest up. Repeat as many times as you can for 30 seconds.

Tentacool Tricep Dips. It’s tentacool to toughen up your triceps. Place your hands on  a bench or a stable, elevated surface. Place your legs out in front and lift your glutes off the bench. Bend your arms to lower your body and stop when your elbows roughly make a ninety degree angle with the floor. Push your body back up to starting position. Repeat as many times as you can for 30 seconds.

Hitmonlee High Knee Runs. HIIT heavy, run fast. Lift one knee toward your chest, lower your leg, and do the same to the opposite side. Run in place and raise your knees as high as you can for 30 seconds straight.

Lickitung Lunges. Your lunge may not reach as far as Lickitung’s tongue, but it might get close. From a standing position, step out in front and flex your knees so that your front leg makes a ninety-degree angle with the floor. Keep your back straight and your head up. Return to your starting position and alternate legs - repeating for 30 seconds straight.

Primape Push-Ups with Side-Plank Rotation. Get in prime shape with this advanced push-up variation. From a high plank position, lower your body slowly to the ground, keeping your elbows close to your sides. When you push your body up, reach one hand up to the ceiling while your other arm stabilizes your body into a side plank. Perform another push-up and do the rotation on your opposite side. Repeat for 30 seconds. 

Slowpoke Side-planks. No movement required here. Just hang out in a side-plank and take it slow. Plant one hand on the floor and reach your other arm up toward the ceiling. Stack your legs on top of each other, using the arm on the floor to stabilize your body in a side-plank. Repeat for 15 seconds on each side.  

Try the workout and let us know how it went! Tag us on PumpUp, Instagram, and Twitter @pumpup.

Cover Photo: (1)